Can I exercise during my period? Can I exercise during my period?

Can I exercise when I have my period? Can I exercise when I have my period?

　Many female friends often ask me! Coach! Can I exercise when I have my period? I believe that for girls, this must be a question in everyone's mind!

　My answer is: if you feel uncomfortable, rest, exercise when you feel good! But don't exercise vigorously! It depends on your own situation.

　　Exercise itself will not affect women's menstruation, but a lot of and vigorous exercise will affect, because the intensity of exercise suddenly changes, It will also affect the endocrine system of women such as hormones, resulting in menstruation disorders. However, please note that this intensity is relatively similar

　　If the menstrual period is approaching, the intensity of exercise can also be moderately slowed down. Do not have psychological pressure. Excessive exercise is reverse effect on weight and body, and is not good for the body. Also, you must have a reasonable diet and arrange your daily nutrition. If you do not pay attention to diet, no regular diet, etc. will affect your menstruation.

　　Generally speaking, most women will self-reliance during menstruation. Feeling good, and the exercise ability remains unchanged. Women who have no discomfort reactions and often participate in physical exercise, it is beneficial to continue to participate in appropriate physical activities during menstruation.

　　Adhere to fitness exercise during menstruation is an adaptation process. In terms of exercise volume, the intensity of exercise should be appropriately reduced, the time of exercise should be shortened, and the speed should be slowed down to reduce the amount of exercise.

　　Sports should be selected to participate in some activities that are often practiced such as jogging, walking, etc., and you can also follow your personal preferences. It is better to choose boxing, table tennis, on-site shooting and volleyball support.

　　The 3rd to 4th days, as the menstrual blood volume decreases, you can gradually increase the exercise volume, and you can participate in exercise normally on the 5th to 6th days.

　　It is important to remind everyone that it is not advisable to engage in strenuous exercise during menstruation, especially exercises with strong vibration and increased abdominal pressure, such as fast running, jumping, swimming, and strength training with excessive load, so as to avoid excessive menstrual blood volume or affecting the normal position of the uterus.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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　　Precautions for exercise

　　People with excessive blood volume or disorders, their periods of time It is recommended to reduce the amount of exercise, intensity, practice time, and even stop exercise.

　　If you are irritable and have dysmenorrhea, it is recommended to participate in some yoga tutorials. Adding lightweight exercises such as brisk walking can help relieve menstrual pain and mood recovery.

　　If you participate in exercise during menstrual period, you should take good hygiene measures and wear more breathable clothing, etc.

　　Swimming is generally not recommended during menstrual periods to avoid invasion of bacteria and infection caused by bacteria when the self-cleaning effect of the reproductive organs is reduced.

　　Diet

　　Anyone It is recommended to stop or reduce the amount during the period of menstruation.

　　Women's blood loss during menstruation will cause necessary nitrogen loss, and there is a high demand for protein and various trace elements during this period. During this period, appropriate amount of protein iron is used to supplement protein such as lean meat, fish, shrimp, eggs, vegetables, etc., instead of eating nutritious sweets and snacks.

　　　Avoid heavy and spicy foods to avoid overstimulation and increased blood volume. It is best to avoid raw and cold foods, ice drinks, etc. to avoid physical discomfort.

　　Avoid heavy and spicy foods to avoid excessive irritation and increased blood volume. 　　It is recommended to supplement sufficient essential fatty acids such as olive oil and nut seeds, and the body fat rate should not be reduced too low to avoid endocrine disorders and menstrual disorders.

　　Summary: Every woman has different physical constitutions and needs to arrange exercise according to her own situation. A reasonable diet combination will not cause your figure to fall back to the bottom all of a sudden. It is normal to increase appetite during menstruation, but you still need to choose to eat healthy.

  (Note: Follow the WeChat public platform of the fitness bar, and search for the subscription account. "Fitness Bar Network" or "Click to scan and follow")

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